Ashtanga Yoga Victoria Primary Series Sequence
The Ashtanga Yoga Victoria Primary Series Sequence is designed to systematically open and strengthen the body, while calming the mind. The sequence is based on a traditional Ashtanga Yoga sequence, and is modified to be accessible to people of all levels of experience and ability.
The sequence begins with a series of Sun Salutations, which warm up the body and prepare it for the more challenging poses that follow. Next, the sequence moves on to a series of standing poses, which work to build strength and flexibility in the legs and hips. The sequence then moves on to a series of seated poses, which work to open the hips and chest. The sequence ends with a series of backbends and inversions, which stretch and open the spine.
The Ashtanga Yoga Victoria Primary Series Sequence is a great way to improve strength, flexibility, and openness, and can be adapted to meet the needs of any level of practitioner.
Crossfit Yoga Sequence
The Crossfit Yoga sequence is a great way to improve your overall Crossfit performance. It helps to increase your strength, flexibility and balance, all of which are important for Crossfit. The sequence is made up of a series of yoga poses that are linked together to create a flow.
The first pose in the sequence is Downward-Facing Dog. From a standing position, place your hands on the floor and press your hips up in to the air. Keep your legs straight and your head between your arms. Hold this pose for a few seconds, then move in to the next pose.
The next pose is Forward Fold. From Downward-Facing Dog, bend your knees and fold your body in to a forward fold. Keep your head down and your spine straight. Hold this pose for a few seconds, then move in to the next pose.
The next pose is Half Camel. From Forward Fold, reach your arms up in to the air and grab your heels. Keep your head down and your spine straight. Hold this pose for a few seconds, then move in to the next pose.
The next pose is Triangle Pose. From Half Camel, reach your right arm up in to the air and place your hand on your ankle or shin. Reach your left arm out to the side and keep your spine straight. Hold this pose for a few seconds, then switch sides and hold the pose for a few seconds.
The next pose is Downward-Facing Dog. From Triangle Pose, place your hands on the floor and press your hips up in to the air. Keep your legs straight and your head between your arms. Hold this pose for a few seconds, then move in to the next pose.
The next pose is Warrior I. From Downward-Facing Dog, step your right foot in between your hands and lunge forward. Keep your left leg straight and your back straight. Reach your arms up in to the air and hold this pose for a few seconds. Then switch sides and hold the pose for a few seconds.
The next pose is Warrior II. From Warrior I, lunge forward with your left foot and keep your right leg straight. Reach your arms out to the side and hold this pose for a few seconds. Then switch sides and hold the pose for a few seconds.
The next pose is Half Moon Pose. From Warrior II, extend your left arm up in to the air and reach your right hand to the ground. Keep your legs straight and your back straight. Hold this pose for a few seconds, then switch sides and hold the pose for a few seconds.
The final pose in the sequence is Child’s Pose. From Half Moon Pose, sit on your heels and extend your arms out in front of you. Touch your forehead to the ground and hold this pose for a few seconds. Then move in to the next pose.
The next pose is Downward-Facing Dog. From Child’s Pose, place your hands on the floor and press your hips up in to the air. Keep your legs straight and your head between your arms. Hold this pose for a few seconds, then move in to the next pose.
The final pose in the sequence is Savasana. From Downward-Facing Dog, lie on your back and relax your body. Close your eyes and hold this pose for a few minutes.
Seated Poses Yoga Sequence
When you’re first starting out with yoga, it can be helpful to have a sequence of seated poses to follow. This sequence will help to open your hips and stretch your back.
1. Sit on the floor with your legs straight out in front of you.
2. Fold your left leg in so that your left ankle is resting on your right thigh.
3. Reach your left arm up towards the ceiling and fold your right arm behind you so that your right hand is resting on your left ankle.
4. Hold this pose for a few breaths, then repeat on the other side.
5. Sit up tall and reach your arms out in front of you.
6. Bend your left knee and cross your left ankle over your right thigh.
7. Reach your right arm up towards the ceiling and fold your left arm behind you so that your left hand is resting on your right ankle.
8. Hold this pose for a few breaths, then repeat on the other side.
9. Sit up tall and reach your arms out in front of you.
10. Gently twist to the right and place your right hand on the floor behind you.
11. Look over your right shoulder and hold this pose for a few breaths.
12. Repeat on the other side.
13. Sit up tall and reach your arms out in front of you.
14. Inhale and lift your arms overhead.
15. Exhale and fold your torso forward, extending your arms out in front of you.
16. Hold this pose for a few breaths, then release.
Best Vinyasa Yoga Sequence
for Beginners
If you are new to yoga, a vinyasa sequence may be a great place to start. Vinyasa yoga is a style of yoga that links breath and movement together. This sequence is a great way to get warmed up and to start to experience the flow of a vinyasa yoga class.
1. Start in Mountain Pose (Tadasana).
2. Inhale and reach up to the sky with your arms.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and come halfway up, extending your spine.
5. Exhale and fold forward again.
6. Inhale and come all the way up.
7. Exhale and step or jump back to plank pose.
8. Lower down to your belly.
9. Inhale and press up to Cobra pose.
10. Exhale and release.
11. Inhale and come to Downward-Facing Dog.
12. Exhale and step or jump forward to a runner’s lunge.
13. Inhale and come up to standing.
14. Exhale and fold forward.
15. Inhale and come halfway up.
16. Exhale and fold forward again.
17. Inhale and come all the way up.
18. Exhale and step or jump back to plank pose.
19. Lower down to your belly.
20. Inhale and press up to Cobra pose.
21. Exhale and release.
22. Inhale and come to Downward-Facing Dog.
23. Exhale and step or jump forward to a runner’s lunge.
24. Inhale and come up to standing.
25. Exhale and fold forward.
26. Inhale and come halfway up.
27. Exhale and fold forward again.
28. Inhale and come all the way up.
29. Exhale and step or jump back to plank pose.
30. Lower down to your belly.
31. Inhale and press up to Cobra pose.
32. Exhale and release.
33. Inhale and come to Downward-Facing Dog.
34. Exhale and step or jump forward to a runner’s lunge.
35. Inhale and come up to standing.
36. Exhale and fold forward.
37. Inhale and come halfway up.
38. Exhale and fold forward again.
39. Inhale and come all the way up.
40. Exhale and step or jump back to plank pose.
41. Lower down to your belly.
42. Inhale and press up to Cobra pose.
43. Exhale and release.
44. Inhale and come to Downward-Facing Dog.
45. Exhale and step or jump forward to a runner’s lunge.
46. Inhale and come up to standing.
47. Exhale and fold forward.
48. Inhale and come halfway up.
49. Exhale and fold forward again.
50. Inhale and come all the way up.
51. Exhale and step or jump back to plank pose.
52. Lower down to your belly.
53. Inhale and press up to Cobra pose.
54. Exhale and release.
55. Inhale and come to Downward-Facing Dog.
56. Exhale and step or jump forward to a runner’s lunge.
57. Inhale and come up to standing.
58. Exhale and fold forward.
59. Inhale and come halfway up.
60. Exhale and fold forward again.
61. Inhale and come all the way up.
62. Exhale and step or jump back to plank pose.
63. Lower down to your belly.
64. Inhale and press up to Cobra pose.
65. Exhale and release.
66. Inhale and come to Downward-Facing Dog.
67. Exhale and step or jump forward to a runner’s lunge.
68. Inhale and come up to standing.
69. Exhale and fold forward.
70. Inhale and come halfway up.
71. Exhale and fold forward again.
72. Inhale and come all the way up.
73. Exhale and step or jump back to plank pose.
74. Lower down to your belly.
75. Inhale and press up to Cobra pose.
76. Exhale and release.
77. Inhale and come to Downward-Facing Dog.
78. Exhale and step or jump forward to a runner’s lunge.
79. Inhale and come up to standing.
80. Exhale and fold forward.
81. Inhale and come halfway up.
82. Exhale and fold forward again.
83. Inhale and come all the way up.
84. Exhale and step or jump back to plank pose.
85. Lower down to your belly.
86. Inhale and press up to Cobra pose.
87. Exhale and release.
88. Inhale and come to Downward-Facing Dog.
89. Exhale and step or jump forward to a runner’s lunge.
90. Inhale and come up to standing.
91. Exhale and fold forward.
92. Inhale and come halfway up.
93. Exhale and fold forward again.
94. Inhale and come all the way up.
95. Exhale and step or jump back to plank pose.
96. Lower down to your belly.
97. Inhale and press up to Cobra pose.
98. Exhale and release.
99. Inhale and come to Downward-Facing Dog.
100. Exhale and step or jump forward to a runner’s lunge.
101. Inhale and come up to standing.
102. Exhale and fold forward.
103. Inhale and come halfway up.
104. Exhale and fold forward again.
105. Inhale and come all the way up.
106. Exhale and step or jump back to plank pose.
107. Lower down to your belly.
108. Inhale and press up to Cobra pose.
109. Exhale and release.
110. Inhale and come to Downward-Facing Dog.
111. Exhale and step or jump forward to a runner’s lunge.
112. Inhale and come up to standing.
113. Exhale and fold forward.
114. Inhale and come halfway up.
115. Exhale and fold forward again.
116. Inhale and come all the way up.
117. Exhale and step or jump back to plank pose.
118. Lower down to your belly.
119. Inhale and press up to Cobra pose.
120. Exhale and release.
121. Inhale and come to Downward-Facing Dog.
122. Exhale and step or jump forward to a runner’s lunge.
123. Inhale and come up to standing.
124. Exhale and fold forward.
125. Inhale and come halfway up.
126. Exhale and fold forward again.
127. Inhale and come all the way up.
128. Exhale and step or jump back to plank pose.
129. Lower down to your belly.
130. Inhale and press up to Cobra pose.
131. Exhale and release.
132. Inhale and come to Downward-Facing Dog.
133. Exhale and step or jump forward to a runner’s lunge.
134. Inhale and
Yoga Dancing Warrior Sequence
This yoga sequence is designed to help you build strength, flexibility and endurance in your warrior poses. The sequence begins with a warm-up, followed by the yoga dancing warrior sequence, and ends with a cool-down.
WARRIOR POSE 1
Begin in mountain pose.
Step your left foot back about 3 feet and turn your left heel in so that your left toes are pointing straight ahead.
Sink your hips down toward the floor and reach your arms straight out to the sides.
Hold for 5 breaths.
Step your left foot back to meet your right foot and return to mountain pose.
WARRIOR POSE 2
Step your right foot back about 3 feet and turn your right heel in so that your right toes are pointing straight ahead.
Sink your hips down toward the floor and reach your arms straight out to the sides.
Hold for 5 breaths.
Step your right foot back to meet your left foot and return to mountain pose.
WARRIOR POSE 3
Step your left foot forward about 3 feet and turn your left heel in so that your left toes are pointing straight ahead.
Sink your hips down toward the floor and reach your arms straight out to the sides.
Hold for 5 breaths.
Step your left foot back to meet your right foot and return to mountain pose.
WARRIOR POSE 4
Step your right foot forward about 3 feet and turn your right heel in so that your right toes are pointing straight ahead.
Sink your hips down toward the floor and reach your arms straight out to the sides.
Hold for 5 breaths.
Step your right foot back to meet your left foot and return to mountain pose.
COOL-DOWN
After you have completed the yoga dancing warrior sequence, take a few minutes to cool down.
Return to mountain pose and stretch your arms overhead.
Bend over and touch your fingertips to the floor.
Hold for 5 breaths.
Stand up and shake out your arms and legs.
Take a few deep breaths and relax.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
